| Item | Blood Sugar Response | Insulin Response | Notes |
|---|---|---|---|
| Fasting | 🔻 | 🔻🔻🔻 | Lowest insulin; promotes fat burning |
| Cold Exposure | ↔️ | 🔻 | Improves insulin sensitivity |
| Fiber + Veggies | 🔻 | 🔻 | Slows digestion; flattens glucose & insulin response |
| Walking (Post-meal) | 🔻 | 🔻 (indirect) | Boosts non-insulin glucose uptake |
| Konjac / Shirataki | ↘️ or ↔️ | ↘️ | Essentially non-caloric; lowers blood sugar and insulin |
| Fat Alone | ↔️ | ↔️ | No effect on insulin unless paired with carbs |
| Scotch (neat) | ↔️ / slight ↓ | ↔️ | No carbs; no insulin effect |
| Diet Coke | ↔️ | ↔️ / slight 🔺 | Aspartame may trigger gut-brain insulin response in rare cases |
| Aspartame (alone) | ↔️ | ↔️ / slight 🔺 | Minimal insulin activation |
| Michelob Ultra | ↔️ | 🔺 | Low-carb beer; slight response |
| Coors Light | ↔️ / slight 🔺 | 🔺 | Slightly higher carbs than Michelob |
| Chicken (lean) | ↔️ | 🔺 | Lean protein triggers mild insulin rise |
| Salmon (fatty fish) | ↔️ | 🔺 | Protein + fats; minimal insulin |
| Casein Protein | ↔️ | 🔺 | Slow digesting; moderate insulin rise |
| Eggs (6 large) | ↔️ | 🔺 | High protein, fat blunts insulin |
| Beef (fatty) | ↔️ | 🔺 / 🔺🔺 | Fat content blunts insulin response |
| Cottage Cheese (2%) | ↔️ | 🔺🔺 | Casein-based; slower than whey |
| Skyr Yogurt | ↔️ / slight 🔺 | 🔺🔺 | High-protein dairy; lactose causes moderate insulin spike |
| Whole Wheat Pasta | 🔺 | 🔺🔺 | Higher fiber = slower glucose absorption |
| Yuengling | 🔺 | 🔺🔺 | Medium alcohol, moderate sugar load |
| With Carbs + Protein | 🔺 | 🔺🔺 | Synergistic insulin release |
| Whey Protein | ↔️ / slight ↓ | 🔺🔺🔺 | Powerful insulin trigger from amino acids |
| With Fat + Carbs | 🔺 (delayed) | 🔺🔺🔺 | Extended elevation due to fat slowing digestion |
| White Rice | 🔺🔺 | 🔺🔺🔺 | High glycemic index; fast insulin rise |
| Potatoes (boiled) | 🔺🔺 | 🔺🔺🔺 | Very insulinogenic, even without big glucose spike |
| White Pasta | 🔺🔺 | 🔺🔺🔺 | Refined starch = moderate-to-high insulin |
| White Bread | 🔺🔺🔺 | 🔺🔺🔺 | One of the highest insulin responses among refined foods |
| Chimay Blue | 🔺🔺 | 🔺🔺🔺 | High sugar and alcohol = big insulin |
| Sprite (Sugary) | 🔺🔺🔺 | 🔺🔺🔺 | Sugary soda = rapid spike |
| Regular Dr Pepper | 🔺🔺🔺 | 🔺🔺🔺 | Sugary soda = maximal insulin demand |
How food impacts insulin
Posted in Uncategorized
The Rolex Life 
Leave a comment